|
|
Post by BIGMAX6 on Jul 8, 2007 0:43:01 GMT -5
|
|
Stew
P/RR/S Master
Posts: 225
|
Post by Stew on Jul 8, 2007 7:38:59 GMT -5
Upper chest usually,and sometimes to mid chest. And to tell you the truth, Coach does not assign this movement much at all.
Went to the referenced site and observed the movement. What I do differently is bring the BB to within a quarter inch of the upper chest and hold. Also, for the top, I extend the arms up only about 75% of the way, and hold again (this way you keep more tension on the pecs and minimize the use of the triceps). Truly believe in time under tension (TUT), so the rep speed is never less than 3/1/2/1, with the three count being the negative and one being the minimum hold count both top and bottom. Thus, with a seven second rep speed, it does not take long to feel the burn. And, the grip width is to vary from w/o to w/o.
Just my two cents.
|
|
|
|
Post by The One on Jul 8, 2007 13:16:54 GMT -5
The range of motion if you bring the bar to the lower chest is quite short, however, since the purpose of this movement is to build this area of the chest, that is where I would lower the bar.
That said, I think it is almost a useless movement. It is extremely rare that someone have a weak lower chest, as most everyone needs to target the upper chest for even development.
All flat pressing, as well as dips is enough to build the lower/mid portion of the pecs.
|
|
mrky03
P/RR/S Elite
Mission accomplished! Time to take it to the next level!
Posts: 438
|
Post by mrky03 on Jul 8, 2007 14:09:00 GMT -5
I totally agree, besides I don't like to lower the bar too high on my neck because Its too hard on my shoulders
|
|
|
|
Post by fit on Jul 8, 2007 20:24:19 GMT -5
The range of motion if you bring the bar to the lower chest is quite short, however, since the purpose of this movement is to build this area of the chest, that is where I would lower the bar. That said, I think it is almost a useless movement. It is extremely rare that someone have a weak lower chest, as most everyone needs to target the upper chest for even development. All flat pressing, as well as dips is enough to build the lower/mid portion of the pecs. I can't find the link but there was a published study recently that showed declines, despite what so many say, actually activated the most muscle fiber of any of the three BP's. That said, I usually just use declien for CGBP's |
|
|
|
Post by BIGMAX6 on Jul 8, 2007 21:19:41 GMT -5
there is this little void that i want to fill right where my rib cage is connected on my lower chest. Cause when I flex my pecs look like a triangle coming out from the midline of the upper chest and towards the lower chest. There is no muscle there whatsoever around the lowerchest/upper ab area.
And I know its probably genetics but I want to fill as much meat on the pecs as possible to hide it. I will try to get a pic in to show you what i mean when I can.
|
|
|
|
Post by The One on Jul 8, 2007 22:56:20 GMT -5
The range of motion if you bring the bar to the lower chest is quite short, however, since the purpose of this movement is to build this area of the chest, that is where I would lower the bar. That said, I think it is almost a useless movement. It is extremely rare that someone have a weak lower chest, as most everyone needs to target the upper chest for even development. All flat pressing, as well as dips is enough to build the lower/mid portion of the pecs. I can't find the link but there was a published study recently that showed declines, despite what so many say, actually activated the most muscle fiber of any of the three BP's. That said, I usually just use declien for CGBP's You cannot completely rely on EMG studies. The fact that you do them for CG's is very good, however, as they are even more effective for triceps development than flats. |
|
|
|
Post by fit on Jul 9, 2007 15:48:38 GMT -5
You cannot completely rely on EMG studies. The fact that you do them for CG's is very good, however, as they are even more effective for triceps development than flats. true on both accounts. I think the point being that they're probably more effective than people think. I LOVE dec cgbp for tris. |
|
|
|
Post by The One on Jul 9, 2007 17:06:41 GMT -5
You cannot completely rely on EMG studies. The fact that you do them for CG's is very good, however, as they are even more effective for triceps development than flats. true on both accounts. I think the point being that they're probably more effective than people think. I LOVE dec cgbp for tris. Done correctly, yes, declines are not bad at all. I just think that time is far better spent on incline movements so that the upper pecs are "emphasized." I love to do slightly declined smith CG presses for tris!! |
|
|
|
Post by BIGMAX6 on Jul 13, 2007 1:36:11 GMT -5
Was wondering if you would stick your chest up or keep your back flat on the bench when trying to target triceps with cg benchpress. Sticking chest out would bring chest in the movment, keeping back flat i hear uses delts. What if lets say I train triceps on Chest day...would I do Cg and stick my chest up as well?  |
|
|
|
Post by The One on Jul 14, 2007 13:00:38 GMT -5
Was wondering if you would stick your chest up or keep your back flat on the bench when trying to target triceps with cg benchpress. Sticking chest out would bring chest in the movment, keeping back flat i hear uses delts. What if lets say I train triceps on Chest day...would I do Cg and stick my chest up as well? No need to stick chest up high when targeting triceps, but do not let the shoulders push up higher than the chest when pressing either. This will bring too much anterior delt into the movement. |
|
|
|
Post by Tim Wescott on Jul 16, 2007 16:53:20 GMT -5
As I always say to the neck with elbows well back makes this a far better pec exercise but because poundages will have to be reduced,people never try it.
Sit where you are and see how much of a better stretch/ROM in the chest you will get by just acting like you`re going through the movement.
If you decide to lose your ego and try them this way,go very light,will definately put a lot of strain on the shoulders.
|
|
|
|
Post by Blade on Jul 26, 2007 14:32:59 GMT -5
Another great exercise I like to do for tricep movements Max is the reverse grip bench press usually on Smith. HAve to be careful in wieght use since the heavier you go the more strain one may feel on the wrist. It's and awkward movement at first but man, you can get deep without using the delts and really get dem horshoes popping. ;D
|
|
|
|
Post by tank316 on Jul 27, 2007 16:01:42 GMT -5
true on both accounts. I think the point being that they're probably more effective than people think. I LOVE dec cgbp for tris. Done correctly, yes, declines are not bad at all. I just think that time is far better spent on incline movements so that the upper pecs are "emphasized." I love to do slightly declined smith CG presses for tris!! youre sick and twisted..... ;D ;D this is the only time i do decline bar press. |
|
